Perceived Exertion Scale
I found myself doing this the other day & I'l lbe darned if it doesnt (or does...) work! At least, its something I can relate to & its easy fo rme to remember. So I thought I'd share.
I found this while poking around on the CalorieCount site with the weekly work outs (12 WKs to WL series) - what a crack up! http://exercise.about.com/cs/fitnesstools/l/blperceivedexer. htm
When exercising, it's important to monitor your intensity to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that you blow a lung. One way to do that is to use a Perceived Exertion Scale. The standard is the Borg Scale of Perceived Exertion, which ranges from 0-20. Because I'm a math-idiot, I made up my own scale (see below) that's a little easier to remember.
In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.
- Level 1: I'm watching TV and eating bon bons
- Level 2: I'm comfortable and could maintain this pace all day long
- Level 3: I'm still comfortable, but am breathing a bit harder
- Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
- Level 5: I'm just above comfortable, am sweating more and can still talk easily
- Level 6: I can still talk, but am slightly breathless
- Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
- Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
- Level 9: I am probably going to die
- Level 10: I am dead
The Will of God will never take you where the Grace of God will not protect you. 
Ive been hooked on the arc trainer lately. With the tunes blasting in my ears, Im actually able to get a good quick rythem/pace going. Im sittin up there jammin to the tunes, snapping, grunting (aka trying to sing while im on this thing) & sweatin like a well mannered pig - when im not falling off injuring myself that is LOL!!
Today i hit level 7 & 8! Maybe a touch of level 9 b/c i thought fasho that i would pass out LOL
The Will of God will never take you where the Grace of God will not protect you.
